Active Aging Presented by Public Health Seattle-King County
As you get older, staying active can help you maintain your mobility, flexibility, and overall well-being. However, high-impact workouts can do more damage to aging joints, leading to pain, discomfort, and sometimes even serious injury. Luckily, there are plenty of low-impact workouts you can do that will help keep you strong and mobile without putting too much strain on your joints.
If you’re looking for safe, effective, and enjoyable ways to stay fit, here are five great low-impact workouts for you to try today.
Swimming & Water Aerobics
Why It Works
Exercising in water offers a more joint-friendly alternative to traditional workouts. The buoyancy of water acts as a cushion, supporting your body weight and taking the pressure off your knees, hips, and spine, while still providing enough resistance for you to strengthen your muscles. Along with reducing the strain on your joints, swimming and water aerobics also help improve heart health, flexibility, and lung capacity, making it an excellent, well-rounded workout.
How to Get Started
- Swim laps on your own for a full-body workout.
- Consider joining a water aerobics class if you enjoy guided exercises.
- Walk or jog in the shallow end of the pool for a gentle cardio session with some resistance.
Chair Yoga
Why It Works
Yoga is great for improving flexibility, balance, and strength, but some traditional poses can be challenging for people who already struggle with joint pain. Chair yoga offers a modified, low-impact version of traditional poses, allowing you to enjoy the benefits of yoga without having to put too much pressure on your knees, wrists, or back.
How to Get Started
- Join a chair yoga class at your local gym, or explore online options.
- Focus on gentle stretches to help loosen tight, sore muscles and improve overall flexibility.
- Incorporate deep breathing exercises to reduce stress and improve relaxation.
Tai Chi
Why It Works
Tai Chi is a slow, flowing exercise that focuses on improving your balance, coordination, and joint mobility. Along with improving flexibility, Tai Chi can help reduce arthritis pain, making it an excellent workout for older adults looking to stay active and improve overall health.
How to Get Started
- Sign up for a beginner Tai Chi class at your local gym.
- Set aside 10-20 minutes each day, focusing on slow, controlled movements.
- Breathe and focus on keeping your movements fluid, allowing your body to move without too much strain.
Cycling & Stationary Biking
Why It Works
When most people think of cardio workouts, they might first think of running, but cycling is a great alternative. It will still help strengthen your legs and glutes while putting much less pressure on your joints than running. If you prefer an indoor workout, consider trying out a stationary bike.
How to Get Started
- Ride for 15-20 minutes at your own pace, and increase the length of time once you’re comfortable.
- If you need extra back support, consider using a recumbent stationary bike.
- Make sure your bike seat is adjusted well so you don’t put unnecessary strain on your knees.
Walking
Why It Works
Walking is one of the simplest and most effective exercises for maintaining joint health. Not only is it highly accessible and low-impact, but it also helps improve heart health, strengthen your leg muscles, and improve flexibility. Walking is also good for your mental health, reducing stress and improving your overall mood.
How to Get Started
- Start with walking 30 minutes a day, slowly increasing the amount of time as you see fit.
- Wear cushioned shoes for extra support.
- Walk on softer surfaces, like grass or rubberized tracks, to minimize the impact on your joints.
Staying active doesn’t have to cause you pain. Whether you prefer swimming, yoga, Tai Chi, cycling, or simply taking a stroll around your neighborhood, all these exercises will help you stay mobile and healthy without putting unneeded stress on your joints. Make sure you choose exercises that you enjoy and can stick to long-term.
By adding these low-impact activities into your schedule, you’ll improve your flexibility and overall well-being, ensuring a longer, healthier life.
Active Aging is presented by Public Health- Seattle & King County. Public Health- Seattle & King County recognizes the important and untold stories of innovation, service, and sacrifice
